Anthony 170107

WARMUP (10)

3 Minutes Bike

General Body Warm-up Including
Glute Bridge
Bird Dogs on Bench

Hip Flow
External Rotation


STRENGTH (20)

3 - 6 - 9
Bench Press 135
Dumbbell Incline Press 50
Pec Flys 20

3 - 6 - 9
C2B Pull-ups
Pull-ups
Ring Rows 36"

 CONDITIONING (30)

20 Minute Clock

3 Assisted Muscle-ups
6 Seated Box Jumps
9 Goblet Squats
3 x 12 Double Unders
15m Farmer's Carry